What is the best time of the day to go running?

What is the best time of the day to go running?

Let’s get one thing clear in the very beginning: Any time of the day is best time to go runing! Why? Because the only important thing is to actually go running on a running machine or outside. As many people lead a sedentary way of life nowadays and suffer serious consequences, making your body sweat everyday by running is truly the best thing you can do for yourself. However, all jokes aside, there are pros and cons of running at different time of the day.

Our body behaves differently at different times of the day. Some parts of the day are better for progress, some reduce the possibility of injuries, while some are the best for our mental well-being. Each time of the day has its advantages and disadvantages.

Running in the morning

From the physiological aspect, running early in the morning is the worst choice. If you go running as soon as you wake up, the cardiovascular system is still not in its full operation. The joints, muscles and ligaments are still “cold” due to prolongued lying while sleeping. The psychological aspect is also at a low level as 6 or more hours have passed since you’ve had your last proper food intake. Your energy supplies are probably low.

Advantages of early morning running are triggering the early activation of our body, raising physiological functions to a higher level and increasing positive feelings. You are more likely to inspire others if you practice regular morning running sessions.

Middle of the daytime

Running in the middle of the day is good because our body functions are already on a normal level and training is much easier. There are energy supplies from the morning breakfast. Running at this time of the day is particularly good because you can relax from the work you have done so far and prepare yourself for the second part of the day. However, this fitness journey is reserved for the lucky ones having free time in the middle of the daytime.

Evening hours

This is considered to be the best time for running as the bodily functions are at the peak and there is enough energy for the demanding training. However, the mental side peak was in the morning. That’s why you will probably have to force yourself to start the training, but you will feel much better in only ten minutes.

Best sports classes for students in summer

Best sports classes for students in summer

The extracurricular activities are the ones that develop the leadership and sportsmanship quality in an individual. The progressive courses enable children to become independent leaders and to develop their personal skills and group management skills. Each course offers students the opportunity to learn new skills, to develop techniques in them and to take home a certificate detailing which criteria in the curriculum they have achieved so that it may form part of a larger record of achievement.

The most popular core activities include rock-climbing, mountain biking & orienteering, paddle sports and mountaineering. These summer camps help a child to be confident and believe in their potential of doing things. Summer Camps provide more than just great activities and experiences.

Adventure sports are becoming more famous between children these days. They are more fun to do and makes the child confident. The adventure sports offered are designed to form a fun and challenging programme for our students.

The activities in adventure sports are designed to enable students to step out of their comfort zones while others challenge students to solve problems and work with others to achieve tasks that develop a great leadership and sportsmanship quality in them. The adventure sports are age appropriate, so they have different kinds of activities for different age groups. As the age increases, the difficulty level also increases. Some of the adventure sports are Escape rooms, swimming, bridge swinging, high ropes, zip lines, Aqua Park, football, volleyball, golf, mini golf, ice skating, treasure hunts, ice karting, bushcraft. These are very fun and the level of safety is completely taken care of.

One can also opt for sports in summer camp activities. Golf, ball sports, tennis, hiking, sports on ice. One can also opt for a 2-day hiking trip. In this, Discoverers and Explorers will sleep in traditional mountain huts while Pioneers will do camping in the wilderness.

In addition, one can choose between several clubs, which they will attend during the session. Some of them are Arts & Craft (meet the artist in you), Dance Academy (in the flow with hip-hop & street dance), Hollywood (bring out the actor in you), Music Video (create and play in a music video clip), Photograph (picture says more than words), Rockstar (learn instrument and rock the stage).

At the end of the session, all the students will join and present what they have learned!

What are the best diets for gaining muscle?

What are the best diets for gaining muscle?

If you are dreaming to put on muscles on your body, then it becomes essential on your part to hit the gym. But, you do require a well balanced diet, so as to derive the necessary energy and nutrients to grow optimally and to recover fully.  Trying to figure out the best available diet for muscle growth can be tough for first timers. With the given below tips, it becomes possible for to enjoy having the best diets and gain muscles in very less time.

Best diets to help gain muscle

  • Eggs: It possesses the highest sources of proteins and is considered to be super food. Yolk contains higher amounts of nutrients and healthy cholesterol that will help increase testosterone levels.
  • Fish: It is a fabulous source to derive healthy fatty acids and excellent source of protein. Omega 3 fatty acid can help enhance your testosterone and energy levels.
  • Beef: It comprises of good amount of protein as well as essential nutrients. This is quite similar to that of the human muscle tissue, absorbed & converted quickly to muscle mass. It also contains saturated fats in good amounts to help enhance anabolic hormone levels.
  • Fish oils: For many, consuming fatty fish on a regular basis can be real tough. Hence, it will be wise to supplement it with fish oils. Omega 3 tablets or cod liver oil can ensure to have fatty acids in sufficient amounts. This will increase muscle mass and also gain overall health.
  • Vegetables: These are natural gifts of nature and should be consumed regularly to enjoy its health benefits. They possess high nutritional contents and offer the body with the necessary boost to pack on muscle mass in large amounts in short period of time. Fiber also will help to digest the proteins consumed.
  • Fruits: Fruit is essential to be included in the diet as it offers the body with plenty of health fiber and vitamins. It also your body to run its processes to its optimum levels.
  • Nuts: They are fabulous source of minerals and vitamins as well as healthy fats. Nuts should be consumed in-between meals. Almond butter can be included to shakes to derive that caloric boost.
  • Olive oil: It is a wonderful source of mono unsaturated fats, providing you with fat soluble vitamins and energy. It should be included to your shakes and meals to offer increased hormonal and caloric benefits.

The above essential muscle building diets when included in everyday diet can help increase muscle mass.

Indoor Cycling Workout

Indoor cycling workouts can usually blast more than 500 calories in less than an hour! So are there ways to make it even better you might ask? Like the current rave in gym classes, the next level workout is when it is a ‘cardio party’ with your friends! So here is a few tips for getting the most out of your next indoor ride with your without your friends!

Get The Most From Your Indoor Cycling Workout

Firstly you want to get the  Best Indoor Spin Bike and the team at www.fitnessequipmentreviews.com (in the link) have the best spin bike reviews around. Now once you have the right spin bike follow the key points below:

spin bike class photo

1) Get The Bike At The Right Height
The biggest mistake a lot of people make is setting the bike seat way too low. When pedaling your spin bike, the leg should be bent about 25 degrees towards the bottom of the rotation. This takes all the work away from your quads and puts it to other parts of your body.

2) Get Up And Stand Up To Intensify The Workout
If or when you are doing fast paced cycle runs try and stay seated. However if you want to add a lot of intensity; lift your bum off the seat for a few seconds or minutes. For hill climbs and/or slow periods try standing up and hold the front of the handlebars. Make sure you keep yourself over the seat to work your core, legs, and butt a lot. This will surely make the workout a lot harder getting those extra calories to burn 🙂

3) Get The Right Music Going And Move To It.
If you have some great music going during your work out it can make the ride a lot better. If you get the right music you can try to match your pedal stroke to the beat (so go for fast pace here to up it all a notch).

Make sure you pick music you like though and not just music with a fast pace. This will keep you motivated to do more and more of these workouts. Just down over use your favorite song or you might end up hating the song and correlating it with pain!

4) Get The Upper Body Working Out As Well!

Think the workout is just for your lower body? Well think again! It is definitely possible to add targeted strength moves into the spin class as well. You can add in some stuff for your arms, chest, back, and shoulders, that can transform your ride into a full body cardio workout.

To do this, start by keeping your pedal speed at an average speed. Try and do two sets of 20 reps of each move (that we will list below), using a couple of pound weights. Increase the weights if it is too easy and decrease if it is too hard!

The Bicep Curl 
Hold the dumbbells (or any weight) in each hand with your elbows bent at the shoulder. Then lift the weights in front of face with your palms out palms out. Then bend elbows to straighten arms towards the floor and repeat. Repeat until you get your 20 reps out!

The Tricep Pull Down
Hold the dumbbells (or any weight) in each hand and lift your arms overhead while the palms of your hands are facing inwards. Then bend your elbows while lowering the weights behind your head. Next extend your arms over your head and lower your elbows to chest level – meaning the weights are now in front of face. Again return to the starting position and try to get at least 20 reps out!

Bottom Line On The Indoor Cycling Workout

Stick with it, have fun, try to add more intensity to your workout where possible and burn the calories! It can be fun to do in a group but is also super easy doing it in the comfort of your own home 🙂